Category Archives: Workout of the Day

Warm up: 200 Meter Run / 30 Second Plank / 10 Burpees / 30 Second Handstand Hold / 10 Sit ups 1 . For 5 Sets: 3 Push Press + 5 Jerks *Increase weight as you go 2 . As Many Rounds as possible in 15 Minutes: 3 Thrusters 6 Burpees over the bar 12Continue reading “WOD Tuesday May 6th”

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Behind the Neck Press / 10 Walking Lunges / 10 Sit ups 1 . For 3 Sets: 3 Behind the Neck Split Jerks (Overhead Squat Grip) 2 . For 4 Sets: 2 Overhead Squats (Increase weight as you go) 3 .Continue reading “WOD Monday May 5th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Inch Worms / 10 Banded Good Mornings / 10 Bench Push ups 1 . Find a Max: Bench Press Deadlift 2 . As Many Reps as Possible in 12 Minutes: *Start at 2 Calories and 2 Burpees and add 2 each Round until the 12Continue reading “WOD Friday May 2nd”

Warm up: 20 Jumping Jacks / PVC Pull Throughs / 5 Behind the Neck Press / 5 Tuck Jumps / 5 Snatch High Pulls / 5 Hang Power Snatch / 5 Overhead Squats 1 . Find a Max: Snatch 3 . For Time: 1 Mile Run 100 Ft Dumbbell Overhead Walking Lunge with One DumbbellContinue reading “WOD Thursday May 1st”

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Push Press / 1 Minute of Jump Rope Practice 18 Rounds for Time: 1 Power Clean + 1 Hang Power Clean + 1 Jerk 6 Glute Ham Sit ups 12 Double Unders

Warm up: 200 Meter Run / 30 Second Plank / 10 Burpees / 30 Second Handstand Hold / 10 Sit ups 1 . For 5 Sets: 3 Push Press + 5 Jerks *Increase weight as you go 2 . Four Rounds for Time: 400 Meter Run 20 Front Squats w/ Empty Bar 10 Strict PullContinue reading “WOD Tuesday April 29th”

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Behind the Neck Press / 10 Walking Lunges / 10 Sit ups 1 . For 3 Sets: 3 Behind the Neck Split Jerks (Overhead Squat Grip) 2 . For 4 Sets: 3 Overhead Squats (Increase weight as you go) 3 .Continue reading “WOD Monday April 28th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Inch Worms / 10 Banded Good Mornings / 10 Bench Push ups 1 . Superset for 6 Sets: 8, 4, 1, 8, 4, 1 Bench Press 8, 4, 1, 8, 4, 1 Deadlift (Use Wave Loading: Whatever weight you use on the first set ofContinue reading “WOD Friday April 25th”

Warm up: 20 Jumping Jacks / PVC Pull Throughs / 5 Behind the Neck Press / 5 Tuck Jumps / 5 Snatch High Pulls / 5 Hang Power Snatch / 5 Overhead Squats 1 . For 6 Sets: 1 Hang Snatch 3 Drop Snatch w/ a PVC 2 . For 6 Sets: 1 Snatch 3Continue reading “WOD Thursday April 24th”

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Push Press / 1 Minute of Jump Rope Practice “Culbreth” For time: 1 to 20 Double under Thruster @ 65lbs/45lbs (Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement.) *At the end of round 5Continue reading “WOD Wednesday April 23rd”